I’ve Got The Beet
How to seamlessly add this tasty super food into your diet.
In a very casual survey (talking to friends over wine or after yoga), I've discovered that people tend to fall into one of two camps when it comes to beets: they either adore them or despise them. Count me among the beet lovers. I'm so smitten about beets that I roast them regularly, keeping them on hand as a convenient, ready-to-eat snack between meals. For a more traditional approach, I enjoy slicing them—whether raw or roasted—and incorporating them into salads. And don't overlook the beet greens! They pack a nutritional punch, boasting higher iron content than spinach.
Beets are nutritional powerhouses – straight up! They are filled with essential nutrients including potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid, and vitamins A, B, and C.* Beets owe their vibrant red hue to betalains—phytonutrients renowned for their cancer-fighting properties. Even golden beets, with their distinct color, offer comparable nutritional benefits along with a unique set of cancer-fighting compounds. Striving to consume a diverse array of colors—such as those found in red and golden beets—enhances our intake of various vitamins, minerals, and disease-fighting flavonoids and phytonutrients, supporting overall health and vitality.
The best part about beets? They're incredibly easy to prepare, making them even more lovable in my book. I follow a simple roasting method that’s as simple as baking potatoes:
Roasting Beets:
Wash the beets gently using a vegetable brush to remove any dirt, being careful to preserve the skin.
Pat the beets dry with a towel, ensuring they're mostly dry (a bit of dampness is fine).
Individually wrap each beet in aluminum foil.
Place the wrapped beets directly on the oven rack, positioning them about one-third from the top.
To catch any drippings, position a sheet of foil or a baking sheet on a lower rack.
Bake the beets at 375-400°F for approximately 90 minutes, checking for doneness every 30 minutes by gently squeezing them with an oven mitt. They should be mostly tender, a touch firm, akin to a perfectly baked potato.
Allow the roasted beets to cool. The skin should easily peel off; if stubborn, use a paper towel to facilitate removal.
One of my favorite ways to enjoy beets is in a refreshing salad featuring romaine, bib or arugula, shredded cabbage, almonds, goat cheese (feta or blue if you prefer), and sliced beets, all drizzled with a homemade balsamic vinaigrette dressing:
Homemade Balsamic Vinaigrette Dressing (serves 8):
½ cup extra virgin olive oil
½ cup balsamic vinegar
2 garlic cloves, minced
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt and pepper to taste
Combine the ingredients in a jar or container with a tight-fitting lid, then shake vigorously until emulsified. Drizzle this delish dressing over your salad creation and savor the vibrant flavors of fresh, wholesome ingredients.
Stay tuned for more beet-inspired recipes and wellness tips on my holistic health journey!
If you want more info on Beets, here it is! Why the Beetroot is Our In Season Produce Focus
